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Exercises Movements, technique & proper execution

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Old 06-15-2009, 05:19 PM   #21
Brian Prochaska
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Re: Crossfit Stretching

did this after Nasty Girls:

"Smith" (can be done on Smith machine or PU-bar and Barbell on rack):

3 rnds, 30-sec intervals:
-PU Bar Hang underhand grip
-Hang Overhand (OH) close grip
-Standing bridge (OH shoulder width grip on bar at rack height, feet behind you on ground, drop body and push shoulders forward, lower bar for more stretch)
-Shoulder stretch (grab bar behind you on rack, lower body with arms straight, use closer grip for more stretch. Be careful w/ this one!)

after 3rnds, end with standing forward bend, knees slightly bent.


if anything, these stretch WOD's are motivating me to stretch a little every day. ... so I guess its good. I really need to improve on things like using an underhand grip for PU's, etc.

enjoy!
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Old 06-16-2009, 01:06 PM   #22
David Nittler
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Re: Crossfit Stretching

The pervasive logic that since strecthing has been proven to limit your max effort by some marginal degree that one shouldn't stretch before an activity is kind of silly, in my opinion.

I was at a spurs game years ago, and watched a PT, stretch David Robinson for about half an hour before he started warming up. I'm guessing limiting an injury to those guys is more important that a measly 5% of ability for that one outing.

I get the stretch/flex response argument, that the muscles are a protective limiter for joints, but we're not talking about extreme flexibilty stretching here. This really is the only valid argument I have heard for not stretching before an activity, but until you get to a radical ROM from your stretching it doen't apply.

If one of my fellow office dwelling brothers with incredibly tight quads/hip flexors can't get full ROM in a movement, and stretching before hand allows for full range of movement, THAN BLOODY WELL STRETCH FIRST. To not stretch because it takes 5% of a max effort, when for me not stretching means I will in all likelyhood fail to exuecute a rep that counts, doesn't make alot of sense.

I think I have seen some writings on the mainsite (FAQ maybe) promiting Anderson's book "Stretching." I found one used on ebay for like $3.00. It's a good startingpoint, and has some decent positions.

I use the progression chapter titled "Matial Arts" and sometimes "Wrestling," using the times from the book, but I generally exchange Kelly Starret's movements when there is the chance.

Over time you will learn what tweaks you need to do to get the strech you are looking for, and what tweaks keep your tendons and joints out of the stretching mix as much as possible.

Stretch when you get some down time. Get a few foam rollers and leave one in your office, and one by the TV and one by your bed. Get some lacrosse balls, too (use them like a foam roller, but let me warn you - they aren't as cuddly).

The flexibility will come. Just keep at it, and listen to your body.
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Old 06-16-2009, 03:24 PM   #23
Blair Robert Lowe
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Re: Crossfit Stretching

Yep, stretch something out if mobility is hindered to perform said action.
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Old 06-19-2009, 09:14 AM   #24
Aushion Chatman
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Re: Crossfit Stretching

Yeah, the actual DATA on stretching seems very limited. The human body is very complex and figuring it out is slow going.
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Old 06-19-2009, 08:46 PM   #25
Brian Prochaska
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Re: Crossfit Stretching

well, i'm running out of stretching ideas, but I ordered Anderson's Stretching book and will be reading that soon:

WOD:
parallette work - l-sits/straddle l's/planche - work to increase times/difficulty
bridge holds, rock and roll(on back, grab knees, rock back and forth) x 3
shoulder inlocates/dislocates with broomstick/12lb bar 3x10
overhead tricep stretch x 2
standing quad stretch L/R x 2

so much fun.
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Old 06-19-2009, 09:12 PM   #26
Blair Robert Lowe
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Re: Crossfit Stretching

I like Pavel's book relax into the stretch simply because there are so many different stretches in it in one book.
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Old 07-02-2009, 08:28 PM   #27
Brian Prochaska
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Re: Crossfit Stretching

I just got Anderson's Stretching book, so I'll be posting some short routines soon. yee haw.
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Old 07-16-2009, 06:32 AM   #28
Brian Prochaska
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Re: Crossfit Stretching

Stretch WOD:

30sec x 3rnds:
-Forward Lunge/Sampson Stretch L/R
-Primal/Latrine Squat (see links)
-Door Frame pull L/R (hold something sturdy like a door frame below shoulder height, lean back/drop butt like sitting in a chair, relax arm and stretch entire back)
-Door Frame Chest Stretch L/R (Arm almost straight/elbow not locked at shoulder height, hand on door frame, turn body to stretch chest and torso, opposite arm behind back to increase stretch)

Squat Stretch Info:
http://www.marksdailyapple.com/best-stretch/
http://www.easyvigour.net.nz/fitness...s_maxintro.htm
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Old 07-16-2009, 09:43 AM   #29
Roger Harrell
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Re: Crossfit Stretching

No study has ever shown that static stretching prior to an activity reduces injury. There is no real point to static stretching prior to exercise. Active ROM warm up is essential. Get moving, perform the movements you will need to perform in the activity in a ROM that goes beyond what will be required. Warm up, don't stretch.
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Old 07-16-2009, 11:06 AM   #30
Andrew H. Meador
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Re: Crossfit Stretching

What Roger said.
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